Sunday, December 4, 2016

Last 4 weeks

Some catch up since early November...just some base building miles and the beginnings of some short / moderate workouts...still trying to heal up w/ the rib situation...

Week of November 7 - November 13

11-07 - Monday - AM: 30 min core routine. PM: 10 miles.
11-08 - Tuesday - PM: 10.6 miles easy roads w/ Darin. Beautiful day!
11-09 - Wednesday AM: 30 min core routine. PM: 9.35 miles.
11-10 - Thursday AM: 30 min core routine. PM: 8 miles easy.
11-11 - Friday - PM: 10 miles.
11-12 - Saturday - PM: 9 miles.
11-13 - Sunday - AM: 3 mile hike. PM: 30 min core routine.  

57 miles on 6 runs.

A little more miles this week and some core work with a day off again.


Week of November 14 - November 20

11-14 - Monday AM: 4 miles trails/roads. PM: 8 miles.
11-15 - Tuesday AM: 5 miles roads. PM: 6 miles.
11-16 - Wednesday - PM: 10 miles.
11-17 - Thursday - PM: 10.5 miles easy lake bang with Darin.
11-18 - Friday AM: 10.4 miles easy roads/dirt roads with Darin.
11-19 - Saturday - AM: 3 mile hike.
11-20 - Sunday - AM: 5.3 miles roads/trails easy. PM: 6 miles.

65.2 miles on 9 runs.

Aggravated my ribs/side a bit with some of the core work last week so laid off it this week. Had some side stitches pretty bad at the end of the week but landed 65+ on just 6 days with another day off again... I have taken a day off per week but have done a fair amount of walking/hiking on that off day.  More moving in the right direction.


Week of November 21 - November 27

11-21 - Monday AM: 5 miles easy roads. PM: 8.5 miles as 20 min w/up + short tempo 5k @5:30/m (17:04) + 20 min cooldown.
11-22 - Tuesday - PM: 8 miles roads.
11-23 - Wednesday AM: 5 miles easy roads. PM: 10 miles.
11-24 - Thursday AM: 8 miles.
11-25 - Friday AM: 5 miles easy roads. PM: 10 miles (tempo) (60:00).
11-26 - Saturday - PM: 6 miles easy.
11-27 - Sunday - PM: 11.6 miles roads w/ Darin.

77.1
 miles on 10 runs.

Short tempo on Monday that felt a little harder than I would have liked but it wasn't too bad for a rust buster. Legs and back were surprisingly stiff on Tuesday. Good uptempo 10 miles on Friday.  Heading in the right direction... Felt pretty good by week's end except the ribs are on and off sore still.

Week of November 28 - December 04

11-28 - Monday AM: 5 miles easy roads. PM: 10 miles.
11-29 - Tuesday PM: 6 miles (38:00). Very busy at the Mill. Had to wait 30 minutes for a machine. Only got slightly more than half my planned run in but did 6 x 400m at 5 min pace with 40 sec rest in between each, midway through the run. Good short workout.
11-30 - Wednesday AM: 8 miles easy roads w/ Darin. PM: 8 miles.
12-01 - Thursday PM: 9 miles.
12-02 - Friday AM: 5 miles easy roads with Darin. PM: 10 miles (tempo) (60:00).
12-03 - Saturday - PM: 12 miles.
12-04 - Sunday - AM: 14 miles Freedom roads.

87 miles on 10 runs.

Halfway through the week, clicked over into December. The November recap looks to be pretty good as I hit 279 miles with 3 days off.  So I was in the 300 ballpark if I hadn't bailed on those 3 days. That puts this as my 4th best month of the year believe it or not.  Not too bad for a normally quiet time of year.  A very short workout on Tuesday and another 60 min 10 miles on Friday, which is good. I want to try for one of those a week (or alternative) where I can fit it in. Finished the week off with a couple of longer runs. Ribs were actually pretty painful during some of the runs this week. Towards the end of the run on Sunday morning I struggled a bit with them over the last few miles.




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